The question is: will this make me faster?

Wednesday - July 14

Bike

48m

16.70 miles

20.88 Mi/hr

Run

22m 30s

3.00 miles

07m 30s /Mi

B-R-B-R-B-R brick workout.
I've done this one a few times before. It goes like this:
10 min. warmup on bike
10 min. bike at threshold pace (HR 155)
1 min. transition
1 mile at 10K pace (7:30, probably should have been faster)
1 min. transition
4 min. recovery on bike
repeat for a total of 3 cycles
I do this on the trainer and treadmill to ease transitions and be precise on timing. It probably wouldn't matter if it was 9 or 11 minutes, but it's also safer to ride hard on the trainer than to have to do hard efforts on the streets around the neighborhood.
It's a really good workout, and it requires some mental effort and concentration.

Sunday - July 11

Swim

30m

1093.61 yards

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Not an official "workout," but we took the kids to the pool today. I'm just posting this here because it's kind of funny what we did. Kaylee saw this other dad swimming with a kid on his back, "riding the dolphin" style. So she wanted to do that with me. Then of course, Kelsey wanted to try it too. I probably did this for a half an hour. It wasn't exactly swim practice, but it was a good workout. :)

Saturday - July 10

Run #1

47m 37s

6.20 miles

07m 41s /Mi

Today was pretty hot, so I'm glad I ran early. It was still 75 degrees by the time I finished. I ran a new route today on a trail north of our house. It didn't go very far though, so I had to improvise the rest of the course to make it a 10K.